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Top 101 Foods High In Manganese

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Manganese

2.3 mg
MALES
1.8 mg
FEMALES
5.0 mg
PREGNANT
3.0 mg
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
garbanzo beans per cup 43mg (1853%) 41
pine nuts per cup 12mg (517%) 176
butternuts per cup 8mg (342%) 215
rye flour per cup 8mg (337%) 123
Oats per cup 8mg (333%) 182
wheat bran per cup 7mg (290%) 43
pumpkin seeds per cup 6mg (255%) 283
wheat, soft white per cup 6mg (249%) 230
macadamia nuts per cup 6mg (241%) 400
oat bran per cup 5mg (230%) 100
beef tripe per oz 5mg (224%) 39
mussel per cup 5mg (222%) 58
pecans per cup 5mg (213%) 353
walnuts per cup 5mg (212%) 365
rye grain per cup 4mg (189%) 302
lupin seeds per cup 4mg (186%) 358
bulgur per cup 4mg (186%) 258
oat flour per cup 4mg (182%) 231
almonds per cup whole kernels 4mg (168%) 568
hazelnuts per oz 4mg (156%) 114
barley, hulled per cup 4mg (155%) 419
lemongrass per cup 4mg (152%) 44
pili nuts per cup 3mg (121%) 715
canned pineapple per cup 3mg (120%) 109
canned pineapple per cup 3mg (119%) 166
sunflower seeds per cup 3mg (117%) 595
natto per cup 3mg (116%) 318
peanuts per cup 3mg (116%) 747
pearled barley per cup 3mg (115%) 612
rye flour per cup 2mg (107%) 333
peas per cup 2mg (104%) 664
garlic per cup 2mg (99%) 205
buckwheat per cup 2mg (96%) 607
coconut milk per cup 2mg (96%) 578
sesame seeds per cup 2mg (94%) 1008
cashews per cup 2mg (94%) 800
pasta, gluten-free per cup spaghetti not packed 2mg (90%) 259
black beans per cup 2mg (89%) 740
kidney beans per cup 2mg (89%) 698
white rice per cup 2mg (88%) 772
sprouted wheat per cup 2mg (87%) 245
rice, brown, long-grain per cup 2mg (86%) 290
rice flour per cup 2mg (82%) 702
lima beans per cup 2mg (82%) 214
chick peas per cup 2mg (73%) 366
spinach per cup 2mg (73%) 57
coconut per cup 2mg (73%) 469
brazil nuts per cup 2mg (71%) 1239
edamame per cup 2mg (69%) 272
pasta, whole-wheat per cup spaghetti not packed 2mg (67%) 259
pineapple per cup 2mg (67%) 124
pistachio nuts per cup 2mg (66%) 1053
per cup 1mg (55%) 242
pineapple juice, unsweetened per cup 1mg (55%) 242
coconut meat per cup 1mg (52%) 543
quinoa per cup 1mg (51%) 437
amaranth leaves per cup 1mg (49%) 56
crackers per cup 1mg (48%) 313
sweet potato per cup 1mg (43%) 416
lentils per cup 1mg (43%) 540
collards per cup 1mg (42%) 149
navy beans per cup 1mg (42%) 611
blackberries per cup 1mg (40%) 153
pepperoni per oz 1mg (40%) 1079
poi per cup 1mg (39%) 696
raspberries per cup 1mg (36%) 179
cowpeas per cup 1mg (35%) 562
corn grain, yellow per cup 1mg (35%) 1731
turnip greens per cup 1mg (34%) 140
welk per oz 1mg (33%) 711
boysenberries per cup 1mg (31%) 210
broad beans per cup 1mg (31%) 601
buckwheat groats per cup 1mg (29%) 525
dried currants per cup 1mg (29%) 1388
soybeans (sprouted) per cup 1mg (29%) 262
grapes per cup 1mg (29%) 215
cornmeal, white per cup 1mg (26%) 1672
cornmeal, yellow per cup 1mg (26%) 1672
bananas per cup 1mg (26%) 758
tofu per block 1mg (26%) 287
taro per cup slices 1mg (26%) 727
strawberries per cup 1mg (26%) 191
escarole per cup 1mg (25%) 114
kale per cup 1mg (24%) 155
corn flour, whole-grain per cup 1mg (23%) 1805
corn flour, whole yellow per cup 1mg (23%) 1805
yam per cup 1mg (22%) 719
egg noodles per cup 1mg (22%) 1008
Noodles, egg, enriched, cooked per cup 1mg (22%) 1008
oysters per oz 1mg (22%) 397
blueberries per cup 0mg (22%) 390
raisins per cup 0mg (21%) 2300
millet, cooked per cup 0mg (21%) 1006
wild rice per cup 0mg (20%) 824
beets per cup 0mg (19%) 301
gooseberries, canned per cup 0mg (19%) 949
crayfish per oz 0mg (19%) 361
raisins per cup 0mg (19%) 2550
corn flour, masa per cup 0mg (19%) 2220
leeks per cup 0mg (19%) 292
sesame butter per tbsp 0mg (18%) 531

Recipes High In Manganese